The professional butterfly trainer , or Butterfly (as it is called in common people), is a training device, using which you can work out the muscles of the chest, shoulders, arms and even the press. The athlete must perform waving movements, raise and lower the arms bent at the elbows in front of him. Thanks to these actions, the device was named.
Description of models
Exercise machines for the gym are able to differ from each other in the mechanism. You can find quite simple devices in which the handles move due to the cable, rollers and cargo. However, there are more complex machines in which the linkage mechanism is involved . But they all have one thing in common. The Butterfly exercise machine is equipped with a metal frame and two handles. The seat is attached to this frame.
At the present stage, you can see a variety of power devices that are able to connect immediately and the simulator "Butterfly", and a device for pumping leg muscles.
What muscles does the Butterfly exercise make you work?
- The upper and middle parts of the pectoral muscles (large muscles).
- Anterior deltoid muscle fibers.
- Triceps with biceps of the shoulder.
- Oblique muscles of the abdomen.
- Front dentate muscles.
- Klyucheloderma muscle fibers.
Features of the popular device
The Butterfly simulator cannot be used as the only means for gaining weight. They will not be able to replace the barbell with dumbbells. In other words, the exercises on this device are not considered basic, they are isolated. During the training process, mainly chest muscles are included in the work. According to many athletes, this is the main drawback of the device.
But regardless of this, the professional butterfly trainer is quite popular among athletes. This is due to the fact that with its help the pectoral muscles can be brought to perfection, as well as biceps with triceps. In addition, during the lifting of the bar, for example, hand vibrations are present, which this simulator is deprived of. For this reason, the muscles will receive a strictly defined load.
Professional athletes resort to the help of a simulator in case it is necessary to adjust the muscles of the chest, to give it a better shape. The Butterfly exercise is the ideal solution for those athletes whose goal is to keep fit.
Technique must be observed
There are several options for working on the device. With their help, it will be possible to work out a variety of muscle groups. For example, you can perform the exercise with your arms fully extended, or you can bend them at your elbows. Also, such gym equipment allows you to work while sitting with your back or facing the back of the chair. Due to this, the load goes to different muscle groups.
Some basic recommendations that relate to exercise technique should be listed.
- When working on the simulator, the spine should be kept as even as possible, snuggling tightly against the back. Feet should be firmly on the floor.
- When performing the Butterfly exercise, you must ensure that your arms are parallel to the floor. It does not matter, they will be bent or straightened.
- During the training process, the gaze should be directed forward. Do not overstretch your neck while holding hands. The training process must be fully controlled. Hands should be tense both during mixing and during breeding. Relaxing them is not recommended.
- It is not recommended to jerk, all movements must be performed smoothly and slowly. After performing the reduction of hands on the simulator, you need to linger slightly, after which start breeding, returning them to their original position. Exhalation is performed after mixing, inhalation is performed at the time of dilution. You need to breathe slowly.
- It is important that the upper forearms, and not the wrists, are involved in the information.
- Performing the exercise, you need to feel that the pectoral muscles are working, that they are tensing. If this feeling does not exist, it means that the athlete is doing something wrong.
Exercise of the pectoral muscles
To perform the Butterfly exercise for the pectoral muscles, you need to sit on the bench, having previously adjusted the chair to your height. The back must be pressed firmly against the back. The shoulder blades should be brought down, the chest should be pulled forward slightly.
Grasp the handles so that the forearms and shoulders form a right angle. They must be in the same plane. Due to this, the load will go more on the pectoral muscles, and not on the hands.
After this, you should begin to reduce the hands until the brushes are not next to each other. In this position, you need to linger for 2-3 seconds, and then return to the original. Hands should be extended until you feel a slight stretching of the pectoral muscles. Professional athletes recommend performing at least 12 repetitions. There should be at least three approaches.
When changing the angle of the backrest, the exercise "Butterfly" will load different areas of the pectoral muscles.
Tricks
- Do not raise your arms and shrug.
- It is not recommended to tear your back from the bench.
- It is impossible to do the exercise “Butterfly” on the simulator and the cultivation of dumbbells at once in one training day. Otherwise, serious injury could result.
- It’s best to start holding hands on the simulator after doing basic exercises for the pectoral muscles.
Pumping the trapezius and rhomboid muscles
Another fairly popular exercise. It is necessary to sit so that the chest rests against the back. The legs should be set apart. Keep your back straight. Grasp the handles and pull them gently towards you, and then return to their original position as smoothly. The number of repetition approaches is the same as in the previous case.
What results can be achieved
- Men will be able to see a clear relief.
- Due to the uniform distribution of the load, muscle fibers will be worked out comprehensively.
- For women, the simulator has a tightening effect, will help adjust the shape of the chest.
- Reduction and dilution of the hands on the simulator helps to specifically work out only the muscles of the chest.
- “Butterfly” will help those people who have injured the shoulder girdle recover in faster time.
Is exercise effective or not?
Quite often, you can hear from trainers that this exercise is completely useless. Is it really? To answer this question, a huge number of studies were conducted, during which it was studied how much such simulators for the gym affect chest muscle growth.
The conclusion is this: the exercises performed on them belong to the category of “grinding”, but do not contribute to the mass gain. In other words, training with this device will help improve your breast shape, but will not make it bigger.
Among the significant advantages, it should be noted that the load remains constant during the entire movement. For example, in the case of dumbbells, the resistance will decrease in the upper part of the trajectory. In the case of the “Butterfly”, this indicator remains unchanged both in the reduction and in the separation of the hands.
Conclusion
In this review, we tried to figure out what simulators for the Butterfly gym are. The exercises performed with their help are quite popular. We hope that the article helped to understand why this device is needed.